6 pack by august 18th help(reps)

i have been doing KETO for past few weeks with some decent success, but i was wondering if there was a diet that would work faster. if you guys could post an example diet and i agree with it i will follow it exactly. im doing a KETO log url is in signiture.

Well first off is don't starve yourself to much, or you will slow down your metabolism. So make sure you are taking random mini breaks from your diet, and don't try to lose it to fast. IMO the best way to lose fat is cardio first thing in the morning before breakfast, it sucks at first, but u will grow to love it. Wake up, take a fat burner if u chose so, then do your cardio 20-30 mins later. Aswell once you get down to the final 5 pounds or so, sometimes cortisol levels are really high, and a cortisol blocker might help with the last stretch. Good luck man, let us know how it goes.

im not tryin to be a downer, but isn't your goal a little unrealistic? if im not mistaken, u need to under 10% to show the six pack, and losing 10% in just over a month seems a little extreme. im not sayin dont try to lose the weight, but i just think u should spread ur goal over a slightly longer time period, like maybe two months? then again, 157 at 5'10" doesn't seem like 20%.

ok i agree with what everyone is saying that this goal is a little un realistic, but im going to try to lose as much fat as possible and about the BF% i dont know, but thats what my digital scale says and i know its not accurate.BUT ARE THERE ANY TIPS OF HOW TO LOSE WEIGHT FASTER????

Should Morning Cardio Be Low Intensity, High Intensity, Of High Intensity Interval Training????

i usually do low intensity empty stomach. If i'm going to be doing high intensity, i usually have a shake before hand, just to save as much muscle as possible. Aswell low intensity uses fat starage for energy, high intensity uses food energy. But i geuss if there is no food for energy it will use stored fat.

i usually do low intensity empty stomach. If i'm going to be doing high intensity, i usually have a shake before hand, just to save as much muscle as possible. Aswell low intensity uses fat starage for energy, high intensity uses food energy. But i geuss if there is no food for energy it will use stored fat.

-All weight and cardio sessions should be HITT style.
-Drink BCAA's before and after your cardio and before after and during your weight training.
-take 3-6 grams fish oil per day spread out over breakfast, lunch and dinner.
-Be sure your getting at least 200 grams of quality protein per day.
-Stay on a low carb diet, but have a "carb up" meal twice per week. For this meal, eat a large bowl of Oatmeal, or a large sweet potato, or a large bowl of brown rice. The meal should have about 75-100 grams of complex carbs in it.
-EAT CLEAN!!! (most important) NO CHEAT MEALS.

-All weight and cardio sessions should be HITT style.
-Drink BCAA's before and after your cardio and before after and during your weight training.
-take 3-6 grams fish oil per day spread out over breakfast, lunch and dinner.
-Be sure your getting at least 200 grams of quality protein per day.
-Stay on a low carb diet, but have a "carb up" meal twice per week. For this meal, eat a large bowl of Oatmeal, or a large sweet potato, or a large bowl of brown rice. The meal should have about 75-100 grams of complex carbs in it.
-EAT CLEAN!!! (most important) NO CHEAT MEALS.

staying in ketosis would melt the fat off you, but judging by your stats, I would venture to say that it would be unhealthy for you to attempt such a drastic drop in such a ridiculously short period of time.

I admire you for "going for it", but give yourself a break and have a more realistic goal. How about recomp nicely by christmas?

post up your diet so we can see what you eat during the day. You may just be eating the wrong kinds of foods and stalling progress with that. Also cardio 3x a day is going to burn you out QUICKLY. I would not recommend it, doing this is not necessarily going to help you lose weight faster.

im not sure of the numbers, but i doubt that thats very many calories, probably close to 2000. ur last two meals from yesterday probably shouldnt even be considered a meal together; most people would eat that kind of stuff in addition to their meal(like meat and carbs). the guys were just sayin in another thread that if u eat too little calories, your body goes into starvation mode where it holds on to all the food you eat and stores it as fat(if i understood correctly). also, u probably wont notice any weight changes after just 1 or 2 days; check ur weight once every week and you should notice changes along with keeping u motivated since ur seein changes.